LIST OF TABS

Tuesday, 7 February 2017

Food Processing and FODMAPs - What You Need to Know

As we’ve discussed in previous blog posts, laboratory
analysis is the only way to accurately determine the FODMAP content of food
products. This is because FODMAP content is influenced by a large number of
factors. For instance, in plants, ripeness, plant variety, climate, soil conditions, storage time and
storage temperature may all affect FODMAP content. FODMAP levels can even vary
within the same plant, depending on the part sampled, for instance the root,
stem, bulb, leaves, or whole plant.

Processed foods are particularly susceptible to variations in
FODMAP content, as ingredient selection and food processing methods influence FODMAP
composition. Soy milk
provides an example of the effect of ingredient selection on FODMAP content, with
soy milks made from soy protein lower in FODMAPs than soy milks made from soy
beans. This is due to high GOS content of soy beans. The FODMAP content of artificially
sweetened products may also be strongly influenced by ingredient selection, as polyol
sweetening agents such as xylitol, lactitol, isomaltitol or maltitol may have been added. The
following table lists ingredients added to processed foods that may result in a
high FODMAP product.

Table 1:
High FODMAP ingredients to look for on food labels

Fructose

Lactose

Polyols

Fructans

·Fructose

·High fructose
corn syrup

·Honey

·Fruit juice

·Fruit juice
concentrate

·Fruit pieces (if
a main ingredient)

·Crystalline fructose

·Agave syrup

·Fruit sugar

·Dried fruit

·Lactose

·Sorbitol

·Mannitol

·Xylitol

·Isomalt

·Erythritol

·Fruit juice

·Fruit juice
concentrate

·Dried fruit

·Garlic /
garlic salt / garlic powder / garlic extract

·Onion / onion
salt / onion powder / onion extract

·Wheat (if a
main ingredient)

·Rye (if a main
ingredient)

·Inulin

·Fructan

·Fructooligosaccharide
(FOS)

·Chicory / chicory
root extract / chicory root powder

A number of food processing techniques also affect FODMAP content,
such as boiling, straining, canning and fermentation. Boiling, straining and
canning can all lower FODMAP content as water soluble FODMAPs (fructans and GOS),
are leached into the surrounding liquid. Straining reduces FODMAP content
through the removal of leached FODMAPs.

Processes involving
fermentation may also affect FODMAP content, as fermenting microorganisms (such as lactobacilli) feed on FODMAPs (such as
fructans and GOS), lowering their content. Consequently, longer fermentation
times result in greater reductions in fructan and GOS content. These effects
are observed in spelt products, whereby spelt products made without
fermentation (such as spelt flour, spelt pasta and spelt flakes) are higher in
fructans than sourdough spelt breads, made using traditional methods and a long
fermentation time.

Researchers
in our department are in the process of publishing findings regarding the
effect of food processing on FODMAP content. We will share these with you in
greater detail in the coming months.

The variable
effects of food processing on FODMAP composition highlight the need for a food
certification program that clearly and reliably identifies low FODMAP processed
foods. The Monash University Low FODMAP Certification Program does just this.
All Monash University certified, low FODMAP foods have undergone the most
rigorous and accurate FODMAP testing procedures, providing consumers with
confidence that they are choosing safe, low FODMAP food products. All Monash
University certified, low FODMAP food products are listed in the ‘Guide’
section of the Monash App and some carry the certification stamp on their food
packaging. More information about the Monash University Low FODMAP
Certification Program can be found here: http://www.med.monash.edu/cecs/gastro/fodmap/certification/

Hi Ann, due to the chemical properties of erythritol we know that it acts similarly to other polyols in the gut, so it may be a problem for you if you are sensitive to other polyols. Best wishes, Monash FODMAP

There are other powdered alternatives which might work for you. My (non IBS) daughter is very sensitive to lactose & she finds Alpha Foods Alphalite milk powder alternative works for her. They sent her out a sample to start with which was great as it is a large packet to buy.